Try out this 5 Move Kettlebell Workout for muscle building, conditioning, and fat loss.
1. Deck Squat Press
2. Single Arm Swing
3. Sit Out
4. Plank Row
5. High Knees
You choose 3, 4, or 5 rounds depending on how you feel today!
Build your glutes (aka your Kettlebooty) with the following 20 exercises:
1) Cursty lunge
2) Suitcase deadlift
3) Single leg deadlift
4) Power swing
5) Goblet squat
6) Skater jump
7) Overhead reverse lunge
8) Jump squat
9) Hip lift with chest press lockout
10) Hip lift & tap
11) Double clean
12) Split squat
13) Single arm swing
14) Front squat to lunge
15) Good morning
16) Loaded box jump
17) Side lunge
18) Hand to hand swing
19) Side plank leg lift
20) Squat swing
Download my FREE “How to Get a Kettlebooty” workout guide for more glute exercises and workouts!
Have you ever wondered what that giant yellow piece of graffiti art in the background of my videos is?
That’s one of our talented clients’ rendering of the KOR logo. KOR Strength and Conditioning is the gym I coach at in North Park, San Diego. We are a kettlebell gym; we offer all styles of kettlebell lifting, plus strength training, conditioning, mobility, small group training, private training, etc. We are home to one of the biggest Kettlebell Sport teams in the United States. I’ve been lucky to call this place my home in San Diego since I moved here three years ago!
Along with being home to the infamous graffiti art on the wall, KOR also has some amazing trainers. I’m bringing this up because today’s workout is inspired by my friend and owner of KOR, Kristen Karhio!
Last week I watched her coach a class and I loved the way she paired up some of the most effective kettlebell movements with high-intensity bodyweight exercises. Then I tacked on an epic finisher… Give it a try and let me know what you think!
This week’s workout incorporates six exercises that I consider “basic benchmarks” for your fitness and strength level. Four of them utilize a kettlebell, and the other two are bodyweight exercises (although you can weigh yourself down with a kettlebell for pull ups if you really want to!).
The goal for this workout isn’t to crush yourself – the goal is to have perfect form and really hone each movement. The rep ranges are low so you can focus on quality of movement. Doing less repetitions doesn’t necessarily mean you’re not getting as good of a workout, especially if you do each repetition with intention.
Think of this like a practice session. Take your time with each movement. Breathe. Rest in between sets as needed. Building skills takes time.
(PS – if the assisted pistol squat is too challenging with a kettlebell, just work without one!)
Despite what some may assume about me from watching my training, I love me a good two-arm hinge swing. When it comes to building speed and power, the two-arm kettlebell swing is as good as it gets!
Today’s workout uses the Every Minute On the Minute (EMOM) format, meaning you will complete 10 repetitions at the top of the minute, then set the bell down and rest until the top of the next minute, then start again.
The weight you choose should allow you to complete all 80 repetitions with speed and perfect technique (if the weight is too heavy and your form is compromised, you are no longer training speed).
After the EMOM set, you will complete a 5 minute complex of Clean-Squat-Press-Reverse Get Up.
My absolute favorite conditioning exercise with kettlebells is the Clean & Jerk (also known as Long Cycle). If I had to choose just ONE kettlebell movement to do to get in shape, this would be it. There’s something about the combination of a hinge movement plus bringing the bells overhead that just gets your heart rate going like crazy!
Don’t believe me? Try the workout below and let me know how you feel afterwards.
(And if you don’t know how to do a kettlebell Jerk – no problem. Just do a push press and you will get the same result.)
Today we are hitting a few of the strength basics: Deadlift, Press, Squat, and Row.
However, we are going to complete them in “drop sets”, meaning you will decrease weight and increase repetitions each round.
Drop sets are often used to rep until failure for maximal muscle hypertrophy. In today’s workout we will use a modified version, where the number of repetitions has already been set.
The kettlebell weight is up to you, so if hypertrophy is your goal, by all means choose a weight that will get you to failure on that last round.
If your goal is not hypertrophy, the main theme here is just that the weight decreases as repetitions increase – which will give you a nice burn. 😉
I have to apologize: sometimes I can’t think of a good name for my weekly workout, so I give it a really silly one! Who would have thought the hardest part of creating a new workout every week was coming up with a creative and catchy name for it?
(If you have any fun suggestions for kettlebell workout names, feel free to send them my way…)
I took a StrongFirst hardstyle kettlebell certification back in July, which I mentioned in last week’s workout. (Quick recap: I truly believe that the different styles of kettlebell lifting complement each other: hardstyle practitioners can benefit from relaxation and efficiency principles, and Sport practitioners can benefit from tension and strength work.)
This week’s workout was my favorite workout from the certification, so I thought I’d share it with you! Choose a pair of bells that you can press for at least 5 repetitions. Each round, you will do 3 (hinge-based) cleans, 1 double press, and 3 front squats. Set the bells down for 20 seconds, then repeat! You can do anywhere from 10-20 rounds, depending on your fitness level and the weight kettlebells you choose.
Are you a fan of “hardstyle” or hinge-based kettlebell lifting?